Warm-up:
3 Rounds
Hand Release Pushups - 15
JM Press - 10
DU - 30
Strength:
Shoulder Press - 7x3
DB Push Press - 2xFailure
Met-Con:
For Time
Buy-In: 135 lb Bench Press - 30
5 Rounds
115 lb Hang Power Snatch - 5
Burpee - 10
Buy-Out: 135 lb Bench Press - 30
Assistance:
Skull Crushers - 2x8-12
DB Kickbacks - 2x15-20
Notes:
Met-Con - start with 30 reps of 135 lb Bench Press, then do 5 rounds of 5 reps of 115 lb Hang Power Snatches and 10 burpees. Finish with 30 reps of 135 lb Bench Press. Complete for time.
Shoulder Press: 115,125,125,135,145,145,150x1
ReplyDeleteDB Push Press: 40x25,30
Met-Con: 12 min 7 sec
Skull Crushers: 105x8,6
DB Kickbacks: 50x15,15
This was a really good upper body and power snatch workout. My shoulder is still weak and it is a little painful doing the press, but it is definitely improving.
Shoulder Press: 95,115,120,120,125,125,115
ReplyDeleteDB Push Press: 40x18,26
Met-Con: 16 min 50 sec